Yenza ukuzivocavoca ngemigoqo engalingani

Ngesikhathi sehlobo, abantu abaningi bafuna umzimba wabo ubukeke unamandla futhi ufanelekile. Ngeshwa, akuwona wonke umuntu okwazi ukuvakashela njalo ukuvotela ukuze azuze lo mphumela. Enye indlela yokuzivocavoca emigqumeni kuyoba yizivivinyo ezingeni elilinganayo. Abangane abanjalo "bensimbi" batholakala emadizeni amaningi. Ngosizo lwabo uzokwazi ukuthenga isibalo semidlalo. Kufanele siqale kuphi?

Okokuqala, kuyadingeka ukunquma ukuthi yini okudingekayo kuwe, kulokhu kuncike ekutheni izakhiwo eziyinkimbinkimbi zifanelekile. Ukuze ukwandise umthamo wesisindo somzimba, kufanele wenze ukuphindaphinda okungu-6-8 kokuzivocavoca ngalunye kwimigoqo engalingani. Ukuqeqeshwa ngokwayo akufanele kube ukukhathala - kwanele ukwenza imizuzu engu-15 njalo ngosuku noma ezimbili. Ukuphumula phakathi kwamakilasi kubalulekile njengokuqeqeshwa ngokwayo, ngalesi sikhathi ukukhula kwama-muscle fibers. Uma wenza njalo nsuku zonke, amandla e-muscle ngokuqinisekile ayokhuphuka, kodwa imiqulu izohlala ingashintshi.

Ukuzivocavoca ngemigoqo engalingani kukuvumela ukuba usebenzise imisipha yomzimba wonke. Khetha okulungile kuwe, bese uqala!

Ukufudumala

Iqoqo lokuzivocavoca okufudumele kumele lenziwe ngaphambi kokuqeqeshwa - ikhwalithi yamakilasi yanda ngezikhathi ezithile. Lokhu kuchazwa ukuthi ukugeleza kwegazi kuya emathunjini kwanda, okubhekiswe yiprotheni yokwakha, i-oxygen nezinye izinto ezidingekayo ekwakheni imisipha ye-muscle.

Ngesikhathi sokufudumala, ungenza ukujikeleza ngezibikezelo, amabhulashi, ama-squats, ama-twist, ama-tilts, njll. Ungagijima imizuzu eyishumi. Kodwa ungayidluli - gcina amandla akho ukuze ufunde okuyisisekelo.

Ukuzivocavoca okuyisisekelo

Uma bethi ngokuzivocavoca emiphakathini engalingani, okokuqala baqonde ukuqhuma-ups. Ukuze wenze ngokushesha imisipha futhi ukwandise amandla omzimba, kufanele uwenze kancane kancane, uzizwe ukuthi imisipha isebenza kanjani. Ukunciphisa kufanele kube ngaphansi ngangokunokwenzeka, kodwa ungahlali phansi isikhathi eside - ungalimala. Endaweni engenhla ungahlala - ingozi yokulimala kuleso simo incane.

Uma uqonda imigoqo yakho "yokuqala", ukuzivocavoca kungaba nzima. Enye inketho kuzoba ukwenza ama-push-ups ngezikhundla ezihlukene zomzimba. Uma wenza imiyalezo enjalo nomzimba uguqulwa phambili, imisipha ye-pectoral izophonswa. Uma umzimba uhlala uphethile (ngaphandle kokuchoboza), amahlombe nezandla zigeleza.

Ngalesi simulator, ungakwazi ukushaya ngokushesha futhi ngempumelelo umshini. Ukuze wenze lokhu, kubalulekile ukuphakamisa imilenze eqondile. Kulabo abathola lo msebenzi kunzima, ungaqala ukuphakamisa imilenze, uguqe ngamadolo. Qinisekisa ukuthi uqinisekisa ukuthi umzimba 'awunzima' - ukuzamazama kunciphisa ukusebenza koqeqesho. Ukuzivocavoca okunjalo kungenziwa kuphela kwizingalo ezingalingani, kodwa futhi ku-bar enezingqimba.

Labo abenza njalo isethi yokuzivocavoca eyisisekelo kubha nemigodi, kufanele wazi ukuthi emva kokwenza izindlela eziningana, kufanele ulule, kungenjalo imisipha izokhula kabi futhi ibonakale "imfushane" ekubukeni.